The modern pizza was invented in 1889 as Pizza Margherita for the Queen of Italy. Nearly all the ingredients of the pizza are low-carb including the sauce, cheese, and most toppings. Pineapple is one of the high-carb toppings but many fans would argue it’s not a real pizza pie topping from the get-go. How can you make pizza keto-friendly? Use cauliflower pizza crust low carb.
The main high-carb part that’s usually included in the crust. If you want to decrease pizza’s total carbs you should consider cauliflower pizza crust low carb. The problem with the traditional crust is the wheat flour. For example, one cup of all-purpose flour has a 95g of carbs. That’s twice what you’re allowed for one DAY while on a standard Keto or Atkins program.
When we think about pizza ingredients cauliflower is probably one of the last ingredients we’d think of. However, it turns out roasted cauliflower pizza is a thing. It’s also a low low-carb food with 5g of total carbs and even fewer when the fiber is subtracted to get the net carbs. However, there still might be question marks about the use of cauliflower as a wheat flour substitute. For example, there are question marks about how it would affect the taste and texture of cauliflower.
Is Pizza Keto-friendly?
This is the first question to take up in order to determine whether or not substitute crusts are even necessary. In general, pizza can be quite healthy. The main issue is pre-packaged varieties tend to be loaded with tons of ingredients. While frozen pizzas can be convenient, they’re not the healthiest option.
The old saying “Fresh is best” certainly applies when eating pizza. Early versions of pizza included the three colors of the Italian flag: Red (tomato sauce), White (cheese), and Green (basil). These are all healthy ingredients. Tomatoes are high in antioxidants, cheese is a “complete” protein, and basil is a natural herb.
Most pizza toppings are mostly low-carb. This includes meats and veggies including:
- Italian Sausage
- Ground beef/pork
One caveat is the processed meats are low-carb like diet sodas but aren’t too healthy. In fact, the World Health Organization (WHO) reports that processed meats are cancer-causing.
The main topping that’s a high carb is interestingly pineapple. One serving has 13g of carbs, which is quite high and doesn’t qualify it for low-carb.
Then there’s the cheese. One serving of mozzarella cheese has about 3g of carbs, which is quite low. In fact, dairy products are quite low-carb, which makes them a good option. If you go with homemade mozzarella it’s an even better option.
Next, there’s the pizza sauce. Tomatoes are naturally low-carb so tomato/pizza sauce generally is too. Make sure to go with no-sugar varieties since they could cause the carb count to spike. The problem with white sugar is it definitely isn’t low-carb.
Finally, there’s the pizza crust. If it’s made with wheat flour it’s absolutely, positively not low-carb. For example, one whole pizza has about 285g of carbs. That’s nearly 6x what you’re allowed for a whole day on Keto. Meanwhile, 1 cup of cauliflower has just 3g of net carbs.
Cauliflower Pizza Crust: Low Carb?
In short, the answer is: yes. In fact, you can make this crus with just three ingredients including cauliflower, eggs, and parmesan cheese. Let’s take a look at the three ingredients:
Cauliflower is a superfood that’s one of the “cruciferous” veggies. Other vegetables in this group include broccoli, kale, turnips, radishes, and Brussels sprouts. These are all healthy options that are loaded with nutrients like vitamins, minerals, and antioxidants.
One cup of cauliflower has:
- Calories: 25
- Total Carbs: 5g
- Net Carbs: 3g
- Vitamin C: 77% DV
- Vitamin K: 20% DV
- Folate: 14% DV
- Vitamin B6: 11% DV
One of the main takeaways is cauliflower is super-low in calories and carbs. That includes the net carbs at 3g. This is a big difference from 1 cup of wheat flour with 82g net carbs. That’s a big difference and makes cauliflower crust a practical option.
One egg has about 0.5g of carbs, which is about as low as it goes. Besides that, eggs are high in protein, healthy fat, and vitamins/minerals. While it’s often labeled as a high-cholesterol food this is “good” cholesterol versus “bad” cholesterol.
In fact, many health experts recommend eating eggs for breakfast versus traditional foods like toast, muffins, bagels, pancakes, waffles. The reason is they’re often made with refined flour, which is high-carb. It can cause blood sugar spikes and obesity. It might even increase your risk of serious diseases like type-2 diabetes and heart disease.
It’s not just for spaghetti! This is one of the other ingredients for low-carb pizza crust. Make sure to go with the real stuff that’s natural/organic. We sometimes think of cheeses as being “heavy” but they’re super-healthy.
One tablespoon has just 0.2g of carbs, which is quite low. This also qualifies as a low-carb food so you won’t have to worry about your cauliflower pizza crust being high-carb when adding this cheese.
Other Low-Carb Cauliflower Dishes
This is like a low-carb version of baked mac & cheese. You get lots of high-fat ingredients like butter, heavy cream, cream cheese, and sharp cheddar, and—make it bacon! Besides the cruciferous veggie, there’s also some herbs and spices for added flavor.
MAC & CHEESE
OK, this one doesn’t have the traditional “mac.” However, the macaroni is swapped out and cauliflower is swapped in. This gives you a similar taste and texture but it’s a low-carb version. You still get cheesy goodness of the traditional recipe. Make sure to go with real cheese since it’s low-carb and high-nutrition.
This is another recipe that might be a question mark about where the veggie is at. It’s actually cauliflower pesto. This will require some extra work compared to some other dishes but is definitely worthwhile if you’ve ever had pesto.
This low-carb option is not only nutritious but also delicious. The salmon skin is also high in nutrients like omega-3s.
SHRIMP STIR FRY
The cauliflower is actually baked cauliflower rice. The shrimp is high in protein, omega-3 fatty acids, and vitamins/minerals. If you’re looking for a lighter option than beef/pork then go with fish and shellfish.
While mashed potatoes are delicious they’re also high-carb. If you want a low-carb alternative then go with cauliflower mash. It also gets Keto gravy, which allows you to enjoy the traditional taste of mashed potatoes & gravy. Like cauliflower pizza crust this one also gets parmesan cheese, which takes the mash to the next level.
This is a good substitute for hash browns when you want a lower-carb option. They can help with heart health, blood sugar levels, and just as importantly—are tasty. Besides the cauliflower, this recipe also gets almond flour, which is another low-carb substitute for wheat flour like cauliflower pizza crust low carb.